Foods for better sleep

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The Daily Ardmoreite

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Posted Dec. 7, 2012 at 1:00 PM

Posted Dec. 7, 2012 at 1:00 PM

We’ve all had those nights (or weeks or months) when falling asleep feels almost impossible. We count sheep, put on our coziest pajamas, and think sleepy thoughts, but some nights we still end up tossing and turning only to

end up in need of some extra-strong coffee. We know that foods can help us focus and feel energized, so could it be that our diets are to blame when we can’t drift to dreamland? If you’re having trouble sleeping, bettereats.com

suggests considering adding these foods to your diet

WHAT: FISH

Salmon contains particularly high levels of the essential vitamin B6, so if you have trouble getting to sleep, give salmon a try. If you are more of a sandwich fan, try a crispy fish with slaw.

WHY: The B6 found in fish is an essential vitamin when it comes to getting a restful night’s sleep. Along with magnesium and vitamin D, B6 aids in the production of melatonin, the chemical that helps regulate our sleep cycle.

WHAT: JASMINE RICE

If you’re making fish for dinner, try adding jasmine rice as an added sleep-friendly bonus. In studies, those who ate jasmine rice 4 hours before bed fell asleep significantly faster than those who ate long grain or white rice.

WHY: Researchers believe this is due to the higher glycemic index of jasmine rice. While loading up on tons of higher glycemic foods is likely not the best choice, a little in moderation will give you the benefits of a restful night sleep without breaking the calorie bank.

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WHAT: CHICKPEAS

Eat chickpeas in stews, burgers or salads.

WHY: Much like fish, chickpeas contain vitamin B6, which aids in the production of melatonin, the chemical that helps regulate our sleep cycle. If you’re looking for a vegetarian option to boost your body’s production of melatonin, then you may want to give chickpea dishes a try.

WHAT: YOGURT & KALE

OK, just maybe not togetherŠ Yogurt contains a healthy dose of calcium, which can help you catch your Zzzs. Up your calcium intake with snacks like Greek yogurt or a Pina Colada Yogurt Parfait. And dairy’s not the only source of calcium – leafy greens are a great source too. Kale is a good way to stock up on the nutrient. Try it with your lunch

or supper and enjoy the benefits when you go to sleep at night.

WHY: Have you ever heard of drinking a glass of warm milk before bed to help you fall asleep? That may not be bad advice. Calcium, most often found in dairy products and leafy greens, helps the brain manufacture melatonin, the chemical that helps regulate our sleep cycle. If you’re not getting enough calcium, you might not be getting enough sleep, either.

WHAT: WHOLE GRAINS

Eating whole grains is a great way to be sure you are getting enough magnesium, which can help you get to sleep.

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WHY: Magnesium is a mineral that naturally helps you unwind. Magnesium works with calcium to relax our muscles making our sleep feel more restful.